When to take vitamin B12 and folic acid for optimal health

December 15, 2025 •

4 min read

Some research suggests that taking vitamin B12 and folic acid together can significantly improve cognitive performance and reduce levels of inflammatory cytokines in elderly adults with mild cognitive impairment. To maximize these and other benefits, understanding when to take vitamin B12 and folic acid is crucial for proper absorption and effectiveness.

Quick Summary

This guide details the optimal schedule for taking B12 and folic acid supplements to enhance absorption and synergy. It explains their combined benefits for energy, brain health, and red blood cell production, plus which populations are most at risk of deficiency.

Key Points

Timing for Vitamin B12: Take B12 in the morning, ideally on an empty stomach, to support energy metabolism throughout the day.
Flexibility for Folic Acid: Folic acid can be taken at any time of day, with or without food, as its absorption is less dependent on timing.
Synergistic Benefits: B12 and folic acid work together to support red blood cell formation, DNA synthesis, and lower homocysteine levels for heart and brain health.
At-Risk Populations: Older adults, vegans, and pregnant women are among the groups most likely to benefit from supplementation.
The Masking Effect: Taking high-dose folic acid alone can mask the anemia of a B12 deficiency, which is why taking them together or under medical guidance is recommended.
Consistency is Key: Because both are water-soluble, regular daily intake is more important than specific timing for maintaining healthy levels.
Medical Consultation: Always consult a healthcare provider to determine the right dosage, especially if you are in an at-risk group or have other medical conditions.

The Importance of Timing for B Vitamins

B vitamins are water-soluble, meaning they dissolve in water and are not stored in the body for long periods, unlike fat-soluble vitamins. Because of this, consistency in daily intake is more important than with other vitamins. For some B vitamins, including B12, the timing can also influence how you feel. While there is no rigid rule for the best time to take these supplements, research and anecdotal evidence suggest optimal strategies based on their effects on the body.

Morning is Best for Vitamin B12

Many experts recommend taking vitamin B12 supplements in the morning. This is primarily because of its association with energy metabolism. B12 helps convert the food you eat into usable cellular energy, and taking it in the morning can provide a feeling of revitalization throughout the day. Taking it later in the day may interfere with sleep for some sensitive individuals due to its activating effects. For the best possible absorption, many practitioners suggest taking B12 on an empty stomach with water, about 30 minutes before your first meal, as certain foods can slow absorption. For those who experience mild nausea on an empty stomach, taking it with a light, low-fat meal is a suitable alternative.

Folic Acid Offers Flexibility

Folic acid (Vitamin B9) is different from B12 in terms of ideal timing. It is also water-soluble, and its absorption is not as sensitive to food or specific times of day. Therefore, you can take folic acid at any time that is most convenient for you. The most important factor for folic acid is consistency, ensuring you take it regularly, especially for pregnant women or those trying to conceive. Taking it with water is typically recommended to aid absorption.

Why Take Them Together?

Vitamin B12 and folic acid work together in crucial metabolic processes. They are especially vital for DNA synthesis and the formation of healthy red blood cells. One of their most significant synergistic roles is in the regulation of homocysteine levels in the blood. Elevated homocysteine is a risk factor for cardiovascular disease and cognitive impairment. These two vitamins help convert homocysteine back into methionine, an essential amino acid, which helps to maintain healthy levels. Taking them together ensures both parts of this process are well-supported. It is also crucial to note that high doses of folic acid can sometimes correct the anemia caused by a B12 deficiency while leaving the underlying neurological damage to progress unnoticed. Taking them together helps prevent this from happening.

Who Should Take These Supplements?

While most people can get adequate B12 and folate from a balanced diet, certain groups are at a higher risk of deficiency and may need to supplement. It is always wise to consult a healthcare provider for a blood test to determine if supplementation is necessary.

Individuals who may require B12 and folic acid supplements include:

Pregnant Women: Folic acid is especially important for fetal development and to prevent neural tube defects. B12 is also vital for the baby's growth and development.
Older Adults: As people age, their ability to absorb B12 from food often decreases. Some studies suggest supplementation can also benefit cognitive function in older adults.
Vegans and Vegetarians: Since B12 is found primarily in animal products, those on plant-based diets are at high risk of deficiency.
Individuals with Malabsorption Issues: People with gastrointestinal conditions like Crohn's or celiac disease, or those who have had stomach surgery, may not absorb these vitamins properly.
Those on Certain Medications: Some medications, such as metformin for diabetes and certain acid-reflux medications, can interfere with B12 absorption.

Supplementation vs. Dietary Intake

Both diet and supplementation are important for maintaining adequate vitamin levels. The best approach often involves a combination of both.


Feature	Dietary Intake	Supplementation
Source	Animal products for B12; leafy greens, legumes, fortified grains for folate.	Concentrated pills, liquids, or injections.
Absorption	Highly dependent on intrinsic factor for B12; potentially less efficient for folate from natural sources.	Often higher bioavailability, especially for B12 in those with absorption issues.
Consistency	Can be less consistent depending on food choices and diet.	Provides a reliable and consistent daily dosage.
Deficiency	Poor dietary choices, especially vegan/vegetarian diets, can lead to deficiency over time.	Can quickly correct identified deficiencies.
Considerations	Requires careful meal planning; certain conditions can hinder absorption from food.	Allows for precise dosing and addresses underlying absorption problems effectively.

Choosing the Right Forms

Supplements for B12 and folic acid come in various forms. The most common form of B12 in supplements is cyanocobalamin, though some prefer the bioavailable form, methylcobalamin. Evidence suggests there is little difference in efficacy between forms like tablets, capsules, or sublingual versions for those without absorption issues. Folic acid, the synthetic form, is commonly used in supplements and fortified foods, while folate is the natural form found in food. For individuals with a specific genetic mutation affecting folate metabolism (MTHFR), a doctor may recommend a different form of folate. Discussing the best form for your needs with a healthcare provider is the most reliable approach.

Conclusion

For most people, taking a vitamin B12 supplement in the morning on an empty stomach is the most effective strategy to support energy metabolism and maximize absorption. Folic acid can be taken at any convenient time, though often combined with B12 in supplements. Taking these two B vitamins together is highly beneficial due to their synergistic roles in cell health, DNA synthesis, and homocysteine regulation, particularly protecting against the masking effect of folic acid on B12 deficiency. Remember to consult a healthcare professional to determine if supplementation is right for you, especially if you belong to a high-risk group such as older adults, vegans, or pregnant women. Taking supplements consistently and discussing your needs with a medical expert ensures you get the most out of these essential nutrients. For more information on health and diet, explore reliable resources like the National Institutes of Health.

Frequently Asked Questions

It is generally recommended to take vitamin B12 in the morning. This is because B12 plays a role in energy production, and taking it in the morning can help boost energy levels throughout the day and avoid potential sleep interference.

Yes, it is perfectly safe and often recommended to take vitamin B12 and folic acid together. They work synergistically in many bodily functions, including metabolism and red blood cell production.

A significant risk of taking folic acid without B12 is that high doses of folic acid can mask a B12 deficiency. It can correct the anemia symptoms while allowing neurological damage, which is caused by the B12 deficiency, to progress undetected.

Groups most at risk for deficiency include older adults, people with malabsorption disorders like Crohn's or celiac disease, individuals following a vegan or vegetarian diet, and pregnant women due to increased demands.

Symptoms can include fatigue, lack of energy, weakness, pale skin, a sore or red tongue, mouth ulcers, and neurological issues such as pins and needles, balance problems, and cognitive changes.

For maximum absorption, taking B12 on an empty stomach with water is often advised. However, some find it causes mild stomach upset and prefer to take it with a meal, which is also fine.

Vitamin B12 is primarily found in animal products like meat, fish, eggs, and dairy. Folate (the natural form of folic acid) is abundant in leafy green vegetables, legumes, and fortified grains.